Thursday, May 25, 2017

Have you
ever had a panic attack? If so, you know how terrifying they can be! I have had
plenty and know exactly what they are like...torture! There is good news though. There are many ways to reduce and eliminate them. First off though, what exactly are panic attacks?

Panic
attacks are the sudden onset of intense anxiety characterized by feelings of
great fear and apprehension. They are often accompanied by things like rapid heart beat,
shortness of breath, dizziness, feeling faint, sweating, trembling, and impending doom.

Because of their intensity, people who experience them tend to avoid public places and being around other people, typically groups of people. They also have anticipatory
anxiety even in the most comfortable settings (such as their home), and worry about
the consequences of a panic attack. Panic attacks won’t kill is, but they can feel like we are having a heart attack or stroke so people do all they can to
avoid anything that might trigger one, which can leave one feeling completely
imprisoned and very much misunderstood.

I have
worked very hard to overcome my anxiety and subsequent panic attacks, and I
have been doing well, but they were once very intense! Mine would come out of nowhere.
I would get dizzy and weak, have a pounding heart like it was going to explode,
claustrophobia, shallow breathing, full body trembling, and I would lose all
sense of where I was. My mind would go blank and I couldn’t think clearly. I
feared passing out. I was also self-conscious about how I looked, thinking
everyone could see what I was feeling inside. For those who experience anxiety and panic, you know just what I mean.
So, what do we do about it?

For me it has
been a variety of things, the first of which was understanding that anxiety is actually a normal human emotion that everyone experiences at times. Like pain and the fight/flight stress response, for example, anxiety protects us from danger. Understanding and embracing that some level of anxiety is normal has been very helpful in accepting the uncomfortable feelings.I then began to confront my fears. I
drove as much as I could. I went shopping, frequented crowded places, and talked
to as many people I could. Whatever triggered any form of fear, apprehension,
and worry, I walked towards it. At first it made me worse, but instead of
running, I sat with the feelings and talked myself down.

The more times I
repeated the things that caused high anxiety and realized that I was safe, the less anxious I became and the
panic attacks disappeared! I also took better care of my health by eating and
sleeping well, listened to guided mediation/relaxation programs, and
exercised. I didn't improve overnight. It took many months to years of dedication. One of
the programs that helped me a lot is called Pass Through Panic
by Dr. Claire Weekes (CD program). She also has a great book called Hope and Help for your Nerves.

A: Accept the anxiety. Welcome it. Don’t fight it. Replace your rejection, anger, and hatred of it with acceptance. By resisting, you are prolonging the unpleasantness of it. Instead, flow with it. Don’t make it responsible for how you think, feel, and act.

W: Watch and Wait. Look at your anxiety without judgment. It’s neither good nor bad. Become detached from it. Remind yourself that you are not your anxiety. The more you can separate yourself from the experience, the more you can view it as a third party observer.

Even though there is a powerful urge to run away to try and escape anxious situations, postpone that decision for a little bit. Stay in the situation. Don’t tell yourself you can’t leave. Keep that option open so you don’t feel trapped, but remember that you don’t need to run away to get relief. Let relief come to you.

A: Act with the anxiety. Act as if you aren’t anxious. Function with it. Slow down if you have to, but keep going. Breathe normally. If you run from the situation your anxiety will go down, but your fear will go up. If you stay, both your anxiety and your fear will eventually go down.

R: Repeat the steps. Continue to accept your anxiety, watch it, and act with it until it goes down to a comfortable level.

E: Expect the best. What we fear rarely happens. Recognize that a certain amount of anxiety is a normal part of life. Understanding this puts you in a good position to accept it if it comes again. You are familiar with it and know what to do with it.After years
of suffering, with more confidence I began doing things I avoided like the
plague. It opened my world and made life interesting and exciting again.
Instead of worrying about all the bad things that might happen before I did an
activity, I started to look forward to them. A huge burden was lifted and I was
living again. There are many different words people use for the FEAR acronym such as, Face Everything And Rise, False Expectations Appearing Real, Forget Everything And Run, among others. My new favorite one is, Forget Everything And Relax.

Friday, May 12, 2017

There was a recent discussion about a gravity/inversion table in one of my support groups, so I thought I would share some information about how this device works and my experience using it.The theory behind using a gravity/inversion table is that by inverting your body, you are able to unload the bones, joints, and discs in the back and neck. This is thought to create a traction force through the spine. Another name for inversion therapy is gravitational traction.Proponents of inversion therapy claim that it helps relieve back, shoulder, neck, and joint pain, improves circulation, promotes lymphatic drainage, relieves the discomfort of varicose veins, eases stress on the heart, improves posture, revitalizes and tones facial tissue, and enriches the brain and eyes with oxygen rich blood.

Over the course of the day, gravity compresses the spine and weight-bearing joints, which can cause pain, poor posture, and a host of other problems. Inversion allows your joints and spine to elongate, creating space between your ligaments and discs. This helps relieve some of the pressure accrued over the course of your daily activity (or inactivity). The image below illustrates the extent to which different postures can strain the body and how inversion therapy for just a few minutes a day might make a big difference in how we feel.

The inversion table that I use is called Teeter Hang-ups. I have an older model (purchased around 2008) and it is very solid. Newer versions are just as solid, if not more so, and have some updated modifications/improvements. There are many places to purchase one, but I suggest starting at Amazon by clicking here. There are several options, so do some shopping around to find the best brand and price for you.The reason I began doing
inversion therapy was because I had severe neck spasms in 2008 whenever I would
lay down. This is what my neck always did since 2001 when I developed dystonia, no matter my body position, but over the years I did a lot of things to help better manage my symptoms to where the
involuntary movements decreased and my posture improved when sitting and standing. Laying down is when the severe spasms still reared their ugly head. Below is an image of how my neck was laying down.

After about 3 weeks of using the
inversion table roughly 3-5 minutes twice a day, I was able to lie down on my
back without any twisting, pulling, or spasms. I was amazed at how little it
took to relieve this problem! My posture also improved and I had less pain. I can't promise similar results for you, but this was my experience. While some people invert a full 90 degrees, 45-60 degrees
is sufficient for me. Below is a silly selfie of me hanging upside down. I clearly find inversion therapy to be a lot of fun!

Risks using inversion/gravity table

If you are pregnant, have heart disease, acid reflux, glaucoma, high blood pressure, or cardiovascular disease, check with your doctor before attempting inversion therapy. This is recommended regardless of your health condition. In addition, the first time anyone tries inversion therapy, they should have someone standing by in case assistance is required to get out of the apparatus, or if health problems are experienced. It is a sensation that can take some getting used to.

As with any treatment, inversion
therapy is not for everyone. If you choose to do it, please slowly build up how often and for how long you use it.I once made the mistake of doing too much too soon and developed severe pain
in my neck and upper back. It subsided, but I was unable to turn my head in either direction for a few days. Also, check with your doctor to determine
if it is right for you, as it may not be appropriate for your situation. Best of luck. I hope it helps you like it has me!

Monday, May 1, 2017

These products are for education purposes only and contain affiliate links. The reader accepts full responsibility for the use of these products. Thank you to Abbe Brown at the ST Recovery Clinic for first introducing me to these products www.stclinic.com.

Ever
since I developed dystonia in 2001, I have tried what seems like every self-help
tool for pain and muscle spasms known to man. Some make my symptoms worse, some don't
help at all, some only help for a short time, and then there are those that have
always helped in a significant way. In this blog, I am going to share my favorite things that have been consistently helpful. This is not to say you will have the same
benefit, so please find what helps you best. It might take some trial and
error. You might recall another article
I wrote that shared a long list of self-help tools. Click here
to check it out. This particular blog focuses on the 4 things that help me
most that I use every day.My favorite tool by far is the shepherd's crook. Similar products are called Thera Cane and Back Buddy. The shepherd’s crook is a long, curved, metal, rubber, or heavy plastic hook with rubber on both ends designed for working on hard to reach trigger points. The metal shepherd’s crook can be purchased from Bonnie Prudden Myotherapy. It is very sturdy, which I love. The Thera Cane and Back Buddycan be found at eBay and Amazon and have a little more bend/give, which is also desireable to me. The Thera Cane I like comes in two pieces (there are some that are in one piece like in the photo below) which I find super convenient for travelling. The shepherd's crook/Thera Cane is my favorite tool because it helps to reduce my tight back and shoulder muscles, and effectively work on painful trigger points. It also helps with my balance. To see more about how it works, please see my video.

The
first thing I ever purchased after developing dystonia is called a NeckEase. It is a hot/cold
aromatherapy pack made by BodySense that sits on your shoulders and around your neck (see below).
Since it doesn’t get cold enough for my taste, I prefer using ice packs for cold and the NeckEase
strictly for heat. Just throw it in the microwave for a few minutes and you are set for at least an hour. I then began using their Trap Pack so I could heat up my entire back (see below). I like their products because they provide moist,
penetrating heat with the added benefit of aromatherapy. Check out their entire product line. They
make something for practically every part of the body.

I use them before I do my stretching, get a
massage, when I am extra tight and/or sore, and when I have spasms due to cold
weather. I am often tight when I first get up in the morning, so I use them to
loosen up. Some people make their own packs filled with rice and/or different
herbs/spices. That is another option if you have sewing skills. Find whatever
works best for you. For more heat options, please see my
other blog on self-help tools.Another product I have
been using for years is a massage machine called Kneading Fingers.
It has two rotating balls designed to duplicate
the firm kneading action of a massage therapist. I use it on my neck and back,
either sitting in a firm chair or standing with it between me and the wall.
Check out the link above, but typically you can find the best prices for this
item on Amazon and eBay. I usually use it for about 10-15 minutes in the morning and evening, but I
will use it longer and more often if I am especially tight and in pain.

My final favorite tool I want to share is called
an Obusforme, which I think everyone should have. If you want to sit in good posture, theObusforme is the way to go in my opinion. It transforms ordinary chairs into ergonomically
correct seating and puts your spine into a more anatomically correct position
to enhance overall posture by supporting proper spinal alignment. There are a
variety of styles from which to choose and it is portable, making it easy to
use it at home, office, car, sporting events, etc. Poor posture is one of
the leading causes of neck and back pain, and for those of us who already have
neck and back pain, posture is CRITICAL. Whether it be the Obusforme or
something else you like, please be very mindful of your posture. It can make a
significant difference in your symptoms.

There are many other tools I use to help me manage my symptoms, but
these are my top 4 favorites I use every day. I hope you also find them to be
of help. For more tools to help neck pain, back pain, and muscle spasms, please click here to see my other article.

About Me

Tom Seaman is author of the book, Diagnosis Dystonia: Navigating the Journey, and a Certified Professional Life/Health Coach. He earned a Bachelor’s degree in Education and Psychology, after which he pursued private business ventures in health education. While pursuing his Master’s degree in Counseling he developed a painful movement disorder called dystonia. After numerous ineffective treatments and years of physical and mental trauma, Tom learned and applied a combination of techniques that greatly improved his quality of life. Tom is now dedicated to helping others with dystonia and other chronic conditions live a higher quality of life.
www.tomseamancoaching.com